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6 Health Benefits Of Eating Pumpkin Seeds

Pumpkin seeds may be small, but they are jam-packed with goodness. Even a small one-ounce serving of pumpkin seeds is enough to supply you with a number of essential nutrients, and what’s more, eating them on a regular basis can allow you to experience a variety of amazing health benefits. Here are just six of the wondrous health benefits associated with eating pumpkin seeds! 

They’re full of antioxidants 

We often hear the term antioxidants in relation to superfoods, but they’re actually present in a number of more everyday ingredients, including pumpkin seeds. Pumpkin seeds contain several antioxidants, including carotenoids and vitamin E, which can reduce inflammation in the body and protect you from free radicals. 

They can reduce your risk of cancer

If you believe everything you read online, then you can be easily led into thinking that virtually any food can reduce your risk of cancer. The difference with pumpkin seeds is that there are studies to back this claim up. According to science, diets rich in pumpkin seeds can help to reduce a person’s risk of developing several types of cancer, including stomach, breast, lung, prostate, and colon cancer. 

They can improve prostate health

The prostate is an accessory gland found in the male reproductive system. As men age, it can become enlarged, leading to a condition known as benign prostatic hyperplasia (BPH). Although BPH is not deadly, it can lead to problems with urination, leading to a reduced quality of life. The good news is, pumpkin seeds have been found to reduce the symptoms of BPH, with just 10g a day helping to improve bladder function. 

They’re a great source of magnesium 

Magnesium is a mineral that is needed for more than 600 chemical reactions within the body! Despite its importance, it is believed that roughly 79% of adult Americans do not have sufficient magnesium levels, which could lead to health complications. Thankfully, pumpkin seeds are one of the best natural sources of magnesium, with a single one-ounce (28g) serving containing a massive 37% of a person’s RDA. 


They’re great for digestive health

Our digestive system needs dietary fiber, and yet many of us do not get enough of it. Pumpkin seeds, especially whole seeds with their shell still on, are a fantastic source of insoluble dietary fiber which helps to keep the digestive system in good working order. In addition to keeping our gut and bowels healthy, diets rich in fiber are also associated with a reduced risk of heart disease, obesity, and type 2 diabetes!

They can improve male fertility 

Last but by no means least, pumpkin seeds contain a good amount of zinc, a deficiency of which is known to cause an increased risk of infertility and a reduced sperm count in men. Therefore, eating a serving of pumpkin seeds daily can help to ensure that men are meeting their daily zinc requirements, protecting their fertility, and contributing to healthy testosterone levels. 


Like most seeds, pumpkin seeds are incredibly nutritious and provide us with so many essential vitamins, minerals, and nutrients that our bodies need to function well. Do you try to incorporate a variety of seeds in your diet? 



January 13, 2021 by Gillian Brady
Tags: Seeds
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